Carb Cycling

Starting on Thursday, 14 May 2020, I am going to try Carb Cycling method for 2 weeks.
The purpose is to build muscles and losing fat.
This is something new for me that's why I am not sure whether my body responsive for this method.
Just to give the idea what is Carb Cycling.

What is Carb Cycling ?

It's a new diet term to manipulate our body in using the fuel as energy. Very strict diet used by body builders/athletes to lose fats, build more muscles and currently is known for new method for weight loss especially when we already hit plateau.

What's the purpose of Carb Cycling ?

The objective of Carb Cycling is to shed more fats and build more muscles by alternating the carbs intake. So that our body still have enough fuel to do the activities without using the muscles as energy.

Who can benefit Carb Cycling ?

Usually athletes preparing for marathon or body builders to get more lean and shape. And as for normal people, it can be used as short term weight loss tools.

What are the challenges ?

The challenges are mostly the preparation and adherence to the program.
During low carb day, basically we eat very little carbs mostly from vegetables and it may affect our sleep, mood, tiredness.
During high carb day, we may over eat unhealthy carbs from simple and refine source like sugars etc.
And it also depends on our daily activities.
When we are in low activity day, sedentary job, we can opt for low carb diet. However, when we are preparing for 10km running, we can do high carb diet.

How to do Carb Cycling ?

1. First we need to know our TDEE (The Daily Expenditure Energy)
 I use TDEE calculator to measure my TDEE.

2. After we know our TDEE, we need to know our macronutrients need.
Our body is smart, they don't care how much weight we gain or loss, what matter for our body is as long as they have enough fuel from macronutrients and not going in starvation mode.

3. Then we can design which day we want to go for High, Medium or Low Carb day
Based on our TDEE and activities, we can design for those days.
Medium Carb Day : 35 % Protein - 35 % Fat - 30% Carbs
High Carb Day      : 30% Protein - 20 % Fat - 50% Carbs
Low Carb Day      : 40% Protein - 40% Fat - 20 % Carbs

4. Next, we design our meal plan.
Low Carb Day, our mostly fuel will be from Good fats, and vegetables. Protein intake remain the same a little bit higher so that we are not feeling hungry.
Medium Carb Day, our mostly fuel will be from Protein, good fats, whole grain and vegetables
High Carb Day, our mostly fuel will be from Good carbs, vegetables, whole grain and fruits.

Other Guidelines of Carb Cycling day and Exercise